![\"\"](\"https:\/\/blog.citrus-lime.com\/balf\/wp-content\/uploads\/sites\/10\/2024\/05\/Styrkr-Bars.webp\")
<\/figure>Cycling Nutrition Tip #1: Eat Little and Often<\/strong><\/h2>\n\n\n\nThroughout your ride you\u2019ll want to eat little and often to keep your energy levels topped up. Try to avoid letting yourself get hungry, but also avoid stuffing yourself full of food as this can lead to problems with digestion. An upset stomach is sure to slow you down!<\/p>\n\n\n\n
\u201cBut what<\/em> should I eat on a long ride?\u201d<\/strong> we hear you ask. During any long ride you should consume carbohydrate rich foods, as carbohydrates are your bodies main source of energy! Which leads us onto our next tip.<\/p>\n<\/div><\/div>\n\n\n\n\nCycling Nutrition Tip #2: Aim to Eat 1g of Carbohydrates per KG of bodyweight per hour<\/strong><\/h2>\n\n\n\nAs we mentioned above, Carbohydrates are our bodies primary source of energy and are burned through exercise so need topping up throughout your ride. Aiming for 1g of carbohydrates per KG of bodyweight per hour of your ride is ideal \u2013 this means if you\u2019re a 60kg rider you would be eating 60g of carbohydrates every hour. If you\u2019re a 90kg rider you\u2019d be aiming for 90g.<\/p>\n<\/div>![\"\"](\"https:\/\/blog.citrus-lime.com\/balf\/wp-content\/uploads\/sites\/10\/2024\/05\/Styrkr-Gels-1024x1024.webp\")
<\/figure><\/div>\n\n\n\nWhen carbohydrates are digested, they are broken down into glucose, which is a simple sugar that provides us with energy. When you\u2019re in the middle of a big ride, you ideally want to consume simple carbohydrates that will break down quickly and provide you with the boost you need.<\/p>\n\n\n\n
Some examples of simple, easy to carry carbohydrate sources:<\/p>\n\n\n\n
\n- Energy gels<\/a><\/li>\n\n\n\n
- Energy bars<\/a><\/li>\n\n\n\n
- Energy drinks<\/a><\/li>\n\n\n\n
- Dried fruit<\/li>\n\n\n\n
- Banana<\/li>\n\n\n\n
- Sweets<\/li>\n\n\n\n
- Soreen<\/li>\n<\/ul>\n\n\n\n
Energy gels are quick and easy to carry, but most riders prefer to use a mixture of gels and solid food as it\u2019s a little easier on the stomach.<\/p>\n\n\n\n
It is not advisable to consume complex carbohydrates (e.g pasta etc) mid-ride as they take longer to digest and could cause some gastrointestinal issues which will limit your performance (and make you feel rubbish)!<\/p>\n\n\n\n
Complex carbohydrates are however key to your overall health and performance, which leads on to our next tip.<\/p>\n\n\n\n
![\"\"](\"https:\/\/blog.citrus-lime.com\/balf\/wp-content\/uploads\/sites\/10\/2024\/05\/fruit-smoothie-1024x1024.jpg\")
<\/figure>\nCycling Nutrition Tip #3: Make sure to fuel up before a long ride as well as during<\/strong><\/h2>\n\n\n\nWhat you eat before a big ride is just as important as what you eat during. Of course it goes without saying that you should be consuming a healthy balanced diet at all times, but let\u2019s talk specifically about the day prior, and morning of your event.<\/p>\n<\/div><\/div>\n\n\n\n
The day before the event, look to load up on plenty of complex carbohydrates and protein (protein is essential for creating and repairing muscle). We\u2019re talking pasta, brown rice etc and a protein source (meat\/fish or alternatives such as eggs, beans, tofu etc if vegetarian\/vegan). Some healthy fats like avocados or nuts can be added in here too. All of the above are slow-digesting foods, meaning you\u2019ll have plenty of glucose (energy) stored for your ride the following day.<\/p>\n\n\n\n
Unless you have significant time in the morning before your ride sets off, we\u2019d recommend sticking to simple carbohydrates for breakfast \u2013 think something along the lines of fruit, yoghurt & honey.<\/p>\n\n\n\n
\nCycling Nutrition Tip #4: Stay Hydrated with water AND electrolytes<\/strong><\/h2>\n\n\n\nWe\u2019ve talked about food, the other piece of the puzzle is hydration. Water makes up over 50% of who we are so it\u2019s important to keep things in balance. When we exercise, we sweat which means we\u2019re losing water from our body at a higher rate than normal.<\/p>\n\n\n\n
Losing even small amounts of water from our body can have a negative impact on our athletic performance.<\/p>\n<\/div>![\"\"](\"https:\/\/blog.citrus-lime.com\/balf\/wp-content\/uploads\/sites\/10\/2024\/05\/Skyrkr-Electrolytes.webp\")
<\/figure><\/div>\n\n\n\nA 1% decrease in body water can reduce aerobic performance, and a 3% drop will see reduced muscular endurance. Beyond that the consequences get even more severe. At 5% you\u2019re likely to see heat exhaustion, cramping, fatigue and reduced mental capacity \u2013 not very conducive to a good day on the bike!<\/p>\n\n\n\n
We don\u2019t usually notice that we\u2019re thirsty until we\u2019re 1-2% dehydrated, which means to keep performing optimally you need to remember to drink little and often. Even if you don\u2019t feel thirsty at the time.<\/p>\n\n\n\n
What are electrolytes?<\/em><\/strong><\/h2>\n\n\n\nElectrolytes are the other key component of hydration. Electrolytes are minerals\/salts that you use to absorb and move water around your body to where is needed and are essential to many bodily functions, as well as athletic performance. They help maintain fluid balance, as well as ensuring your muscles and nerves work as they should.<\/p>\n\n\n\n
When we sweat, electrolytes are lost along with water and if not topped up can lead to all sorts of issues such as dehydration, fatigue and muscle cramps. At the extreme end a loss\/imbalance of electrolytes can have severe consequences. If you\u2019re riding\/training in the heat the speed off loss is accelerated and topping up your electrolytes becomes even more important.<\/p>\n\n\n\n
Cycling Nutrition Tip #2: Aim to Eat 1g of Carbohydrates per KG of bodyweight per hour<\/strong><\/h2>\n\n\n\nAs we mentioned above, Carbohydrates are our bodies primary source of energy and are burned through exercise so need topping up throughout your ride. Aiming for 1g of carbohydrates per KG of bodyweight per hour of your ride is ideal \u2013 this means if you\u2019re a 60kg rider you would be eating 60g of carbohydrates every hour. If you\u2019re a 90kg rider you\u2019d be aiming for 90g.<\/p>\n<\/div><\/figure><\/div>\n\n\n\nWhen carbohydrates are digested, they are broken down into glucose, which is a simple sugar that provides us with energy. When you\u2019re in the middle of a big ride, you ideally want to consume simple carbohydrates that will break down quickly and provide you with the boost you need.<\/p>\n\n\n\n
Some examples of simple, easy to carry carbohydrate sources:<\/p>\n\n\n\n
\n- Energy gels<\/a><\/li>\n\n\n\n
- Energy bars<\/a><\/li>\n\n\n\n
- Energy drinks<\/a><\/li>\n\n\n\n
- Dried fruit<\/li>\n\n\n\n
- Banana<\/li>\n\n\n\n
- Sweets<\/li>\n\n\n\n
- Soreen<\/li>\n<\/ul>\n\n\n\n
Energy gels are quick and easy to carry, but most riders prefer to use a mixture of gels and solid food as it\u2019s a little easier on the stomach.<\/p>\n\n\n\n
It is not advisable to consume complex carbohydrates (e.g pasta etc) mid-ride as they take longer to digest and could cause some gastrointestinal issues which will limit your performance (and make you feel rubbish)!<\/p>\n\n\n\n
Complex carbohydrates are however key to your overall health and performance, which leads on to our next tip.<\/p>\n\n\n\n
<\/figure>\nCycling Nutrition Tip #3: Make sure to fuel up before a long ride as well as during<\/strong><\/h2>\n\n\n\nWhat you eat before a big ride is just as important as what you eat during. Of course it goes without saying that you should be consuming a healthy balanced diet at all times, but let\u2019s talk specifically about the day prior, and morning of your event.<\/p>\n<\/div><\/div>\n\n\n\n
The day before the event, look to load up on plenty of complex carbohydrates and protein (protein is essential for creating and repairing muscle). We\u2019re talking pasta, brown rice etc and a protein source (meat\/fish or alternatives such as eggs, beans, tofu etc if vegetarian\/vegan). Some healthy fats like avocados or nuts can be added in here too. All of the above are slow-digesting foods, meaning you\u2019ll have plenty of glucose (energy) stored for your ride the following day.<\/p>\n\n\n\n
Unless you have significant time in the morning before your ride sets off, we\u2019d recommend sticking to simple carbohydrates for breakfast \u2013 think something along the lines of fruit, yoghurt & honey.<\/p>\n\n\n\n
\nCycling Nutrition Tip #4: Stay Hydrated with water AND electrolytes<\/strong><\/h2>\n\n\n\nWe\u2019ve talked about food, the other piece of the puzzle is hydration. Water makes up over 50% of who we are so it\u2019s important to keep things in balance. When we exercise, we sweat which means we\u2019re losing water from our body at a higher rate than normal.<\/p>\n\n\n\n
Losing even small amounts of water from our body can have a negative impact on our athletic performance.<\/p>\n<\/div><\/figure><\/div>\n\n\n\nA 1% decrease in body water can reduce aerobic performance, and a 3% drop will see reduced muscular endurance. Beyond that the consequences get even more severe. At 5% you\u2019re likely to see heat exhaustion, cramping, fatigue and reduced mental capacity \u2013 not very conducive to a good day on the bike!<\/p>\n\n\n\n
We don\u2019t usually notice that we\u2019re thirsty until we\u2019re 1-2% dehydrated, which means to keep performing optimally you need to remember to drink little and often. Even if you don\u2019t feel thirsty at the time.<\/p>\n\n\n\n
What are electrolytes?<\/em><\/strong><\/h2>\n\n\n\nElectrolytes are the other key component of hydration. Electrolytes are minerals\/salts that you use to absorb and move water around your body to where is needed and are essential to many bodily functions, as well as athletic performance. They help maintain fluid balance, as well as ensuring your muscles and nerves work as they should.<\/p>\n\n\n\n
When we sweat, electrolytes are lost along with water and if not topped up can lead to all sorts of issues such as dehydration, fatigue and muscle cramps. At the extreme end a loss\/imbalance of electrolytes can have severe consequences. If you\u2019re riding\/training in the heat the speed off loss is accelerated and topping up your electrolytes becomes even more important.<\/p>\n\n\n\n
<\/figure><\/div>\n\n\n\nWhen carbohydrates are digested, they are broken down into glucose, which is a simple sugar that provides us with energy. When you\u2019re in the middle of a big ride, you ideally want to consume simple carbohydrates that will break down quickly and provide you with the boost you need.<\/p>\n\n\n\n
Some examples of simple, easy to carry carbohydrate sources:<\/p>\n\n\n\n
- \n
- Energy gels<\/a><\/li>\n\n\n\n
- Energy bars<\/a><\/li>\n\n\n\n
- Energy drinks<\/a><\/li>\n\n\n\n
- Dried fruit<\/li>\n\n\n\n
- Banana<\/li>\n\n\n\n
- Sweets<\/li>\n\n\n\n
- Soreen<\/li>\n<\/ul>\n\n\n\n
Energy gels are quick and easy to carry, but most riders prefer to use a mixture of gels and solid food as it\u2019s a little easier on the stomach.<\/p>\n\n\n\n
It is not advisable to consume complex carbohydrates (e.g pasta etc) mid-ride as they take longer to digest and could cause some gastrointestinal issues which will limit your performance (and make you feel rubbish)!<\/p>\n\n\n\n
Complex carbohydrates are however key to your overall health and performance, which leads on to our next tip.<\/p>\n\n\n\n
<\/figure>\nCycling Nutrition Tip #3: Make sure to fuel up before a long ride as well as during<\/strong><\/h2>\n\n\n\n
What you eat before a big ride is just as important as what you eat during. Of course it goes without saying that you should be consuming a healthy balanced diet at all times, but let\u2019s talk specifically about the day prior, and morning of your event.<\/p>\n<\/div><\/div>\n\n\n\n
The day before the event, look to load up on plenty of complex carbohydrates and protein (protein is essential for creating and repairing muscle). We\u2019re talking pasta, brown rice etc and a protein source (meat\/fish or alternatives such as eggs, beans, tofu etc if vegetarian\/vegan). Some healthy fats like avocados or nuts can be added in here too. All of the above are slow-digesting foods, meaning you\u2019ll have plenty of glucose (energy) stored for your ride the following day.<\/p>\n\n\n\n
Unless you have significant time in the morning before your ride sets off, we\u2019d recommend sticking to simple carbohydrates for breakfast \u2013 think something along the lines of fruit, yoghurt & honey.<\/p>\n\n\n\n
\nCycling Nutrition Tip #4: Stay Hydrated with water AND electrolytes<\/strong><\/h2>\n\n\n\n
We\u2019ve talked about food, the other piece of the puzzle is hydration. Water makes up over 50% of who we are so it\u2019s important to keep things in balance. When we exercise, we sweat which means we\u2019re losing water from our body at a higher rate than normal.<\/p>\n\n\n\n
Losing even small amounts of water from our body can have a negative impact on our athletic performance.<\/p>\n<\/div>
<\/figure><\/div>\n\n\n\nA 1% decrease in body water can reduce aerobic performance, and a 3% drop will see reduced muscular endurance. Beyond that the consequences get even more severe. At 5% you\u2019re likely to see heat exhaustion, cramping, fatigue and reduced mental capacity \u2013 not very conducive to a good day on the bike!<\/p>\n\n\n\n
We don\u2019t usually notice that we\u2019re thirsty until we\u2019re 1-2% dehydrated, which means to keep performing optimally you need to remember to drink little and often. Even if you don\u2019t feel thirsty at the time.<\/p>\n\n\n\n
What are electrolytes?<\/em><\/strong><\/h2>\n\n\n\n
Electrolytes are the other key component of hydration. Electrolytes are minerals\/salts that you use to absorb and move water around your body to where is needed and are essential to many bodily functions, as well as athletic performance. They help maintain fluid balance, as well as ensuring your muscles and nerves work as they should.<\/p>\n\n\n\n
When we sweat, electrolytes are lost along with water and if not topped up can lead to all sorts of issues such as dehydration, fatigue and muscle cramps. At the extreme end a loss\/imbalance of electrolytes can have severe consequences. If you\u2019re riding\/training in the heat the speed off loss is accelerated and topping up your electrolytes becomes even more important.<\/p>\n\n\n\n
- Energy bars<\/a><\/li>\n\n\n\n
![\"\"](\"https:\/\/blog.citrus-lime.com\/balf\/wp-content\/uploads\/sites\/10\/2024\/05\/Skyrkr-Gels-2.webp\")
<\/figure>![\"\"](\"https:\/\/blog.citrus-lime.com\/balf\/wp-content\/uploads\/sites\/10\/2024\/05\/pasta-818x1024.png\")
<\/figure><\/div>\n\n\n\n